FM 21 LUB

Keep rest periods to 30-45 seconds on each set. take 90 seconds between exercises. Use a log book and try and beat the weights from previous session.

1

Smith Machine Incline Bench Press

Warm up sets =

3 Warm up sets

Working sets = 

4 Working sets

12 Reps

12 Reps

12 Reps

12 Reps

Rep information

3

Side Lateral Raise

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

15 Reps

15 Reps

25 Reps

Rep information

Drop the weight on set 3

5

Wide-Grip Lat Pulldown

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

Follow instructions below.

15 Reps

15 Reps

15 Reps

15 Reps

7

Barbell Shrug

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

12 Reps

12 Reps

12 Reps

Rep information

Follow instructions below.

2

Dumbbell Shoulder Press

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

4

Reverse Flyes

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

15 Reps

15 Reps

15 Reps

15 Reps

6

Bent Over Two-Dumbbell Row

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

12 Reps

12 Reps

12 Reps

8

Dumbbell Side Bend

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

Follow instructions below.

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